According to statistics, 70% of strokes and 50% of myocardial infarctions are related to hypertension among people who die from cardiovascular diseases each year in China, and domestic and international studies have confirmed that reducing blood pressure levels in hypertensive patients can reduce the risk of stroke by 40-50% and myocardial infarction by 15-30%, so controlling hypertension is the entry point for cardiovascular disease prevention and treatment. The treatment of hypertension can be divided into pharmacological and non-pharmacological treatments, with pharmacological treatment mainly done by specialists and non-pharmacological treatment, in other words, lifestyle interventions, mainly done by patients, being the basis of pharmacological treatment and having an important position in the treatment of hypertension. This article introduces the non-pharmacological treatment of hypertension patients.
Reasonable diet
A rational diet mainly refers to the reduction of sodium and salt intake, total calorie restriction and balanced nutrition.
I. Reduction of sodium intake
The sodium intake of all residents in China is significantly higher than the current WHO recommendation of less than 6 grams per day, while the potassium intake is seriously insufficient. The main measures include: reducing the amount of salt used for cooking as much as possible, it is recommended to use a rationable salt spoon; reducing the amount of MSG, soy sauce and other condiments containing sodium salt; eating less or no processed foods with high sodium salt content, such as pickles, ham, sausages and all kinds of fried foods; increasing the intake of vegetables and fruits; using cooking salt containing potassium for those with good kidney function.
Second, limit the total calories
The main thing is to control the type and amount of fats and oils consumed. Fats and oils are divided into saturated fats and unsaturated fats, which contain saturated fatty acids and unsaturated fatty acids respectively. While saturated fatty acids are harmful to the body, excessive intake will lead to obesity and dyslipidemia.
1, the choice of daily cooking oil: daily cooking oil is mainly vegetable oil, to minimize the intake of animal oil. According to the content of unsaturated fatty acids in cooking oil, a ranking of daily cooking oil is made, and you can choose the suitable daily oil for your family according to the ranking in the table. The details are as follows.
Unit: g/100g
Olive oil
90 Recommended
Tea oil 85.9 Recommended
Sunflower oil 83.6 Recommended
Salad oil
82.3 Not recommended (high TFA content)
Sesame oil
81.8
Corn oil
80.4
Canola oil
79.9
2. Reduce the intake of fatty meat, animal offal and trans fatty acids. Saturated fatty acids are mainly found in fatty meat and animal offal, and the main source of trans fatty acids is margarine food, including all kinds of Western-style pastries and chocolate pies, etc.
3. Use less than 25 grams of oil for cooking daily and control the cooking temperature below 150℃.
III. Balanced nutrition
1.Increase the intake of fresh vegetables and levels. Hypertensive patients can eat 400-500 grams of fresh vegetables and about 200 grams of fruits daily.
2.Increase dietary calcium intake. The main thing is to ensure the intake of milk and its products, 250-500 ml of skim or low-fat milk per day, for those who are lactose intolerant, try yogurt or de-lactose milk powder.
3. Moderate protein supplementation. High-quality protein, low-fat, low-cholesterol food is preferred, such as egg whites, fish, skinless poultry, lean meat, soy products, etc.
Weight control
Normal body mass index (BMI) for adults is 18.5-24.0 kg/m2, in 24 ≤ BMI <28 kg/m2 is overweight, suggesting the need to control weight; BMI ≥28 kg/m2 is obese, should reduce weight. Adults with normal waist circumference <90/85 cm (male/female), such as waist circumference ≥90/85 cm (male/female), also suggest the need for weight control, such as waist circumference ≥95/90 cm (male/female), should also reduce weight.
The most effective weight reduction measures are to control energy intake and increase physical activity. In terms of diet, we should follow the principle of balanced diet, control the intake of high-calorie foods (high-fat foods, sugary drinks and alcohol, etc.), and appropriately control the amount of staple foods (carbohydrates). In terms of exercise, regular, moderate intensity aerobic exercise is an effective way to control weight. The speed of weight loss varies from person to person, and it is usually appropriate to lose 0.5-1kg per week and 5-10% of the original weight within 6 months to 1 year. For patients with severe obesity whose weight loss is not satisfactory by non-drug measures, they should use weight loss drugs to control their weight under the guidance of a doctor.
Quit smoking and alcohol
Smoking is an unhealthy behavior and one of the major risk factors for cardiovascular disease and cancer, and passive smoking can also significantly increase the risk of cardiovascular disease. Smoking can cause endothelial damage and significantly increase the risk of atherosclerotic disease in patients with hypertension.
The benefits of quitting smoking are very certain and can be beneficial at any age. Therefore, physicians should strongly recommend and urge patients with hypertension to quit smoking and encourage them to seek pharmacologic assistance to quit (use of nicotine replacement, bupropion extended-release tablets, and varenicline), and should also follow up and monitor successful quitters to avoid relapse.
Long-term heavy alcohol consumption can lead to increased blood pressure, and limiting alcohol consumption can significantly reduce the risk of developing hypertension. Long-term heavy alcohol consumption is more common among men in China, and several ethnic minority women, such as the She, also drink alcohol. Patients with hypertension are not advocated to drink alcohol, and if they do, they should drink small amounts: less than 50ml of white wine, 100ml of wine (or rice wine), and 300ml of beer.
Moderate exercise
You can use the numbers “3”, “5” and “7” to summarize exercise. That is, at least 30 minutes of exercise per day, at least five times per week, and a peak heart rate of 170-age during exercise. A typical physical activity program consists of three phases: 1. 5-10 minutes of light warm-up activity; 2. 20-30 minutes of endurance activity or aerobic exercise; and 3. a relaxation phase of about 5 minutes, gradually reducing exertion so that the response of the cardiovascular system and the body’s thermogenic function gradually stabilize. Both the form of exercise and the amount of exercise should be based on personal interest and physical condition, such as walking, jogging, cycling, swimming, doing aerobics, dancing, etc.
Psychological balance
Long-term, excessive psychological reactions, especially negative ones, can significantly increase cardiovascular risk. The main causes of increased mental stress include excessive work and life stress and pathological psychology, including depression, anxiety, Type A personality (a personality characterized by hostility, aggressiveness and jealousy and a sense of time urgency), social isolation and lack of social support. Various measures should be taken to help patients prevent and relieve mental stress as well as correct and treat pathological psychology, and if necessary, patients are advised to seek professional counseling or treatment.
Focus on sleep
One third of a person’s life is spent in sleep. Without healthy sleep, it is difficult to have a healthy body. Sleep is the best way to maintain health. Good sleep helps to lower blood pressure, and those who have poor sleep should seek medical attention in time to restore normal sleep through treatment.